18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Tuesday

Pre WOD Every 90 seconds, for 18 minutes (12 sets): Hang Snatch x 1 rep Build as you go, but make sure the focus is on proper technique and mechanics as you build. WOD 21 – 15 – 9 Power Snatch 75/55 Bike Calories
READ MORE

Monday

WOD 9/11 memorial workout (Time) 2001 m run -11 Box Jump (30/24) -11 Thruster (125#/85#) -11 Burpees -11 Chest to Bar Pull UPs -11 Power Cleans (170#/115#) -11 Hand Stand Push Ups -11 Kettle Bell Swings 53/35 -11 Toes to bar -11 deadlifts (170#/115#) 2001 m Run or row alternate...
READ MORE

Saturday

WOD In teams of three, complete the following for time: 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans (115/75 lbs) 60 Box Step-Overs with Dumbbells (50/35 lb DBs) 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans 60 Box Step-Overs with Dumbbells 1200 Meter Relay Run...
READ MORE

Friday

Pre WOD Speed Bench 9×3 Rest 2 minutes Pendley Row 4×8 Rest 2 minutes Lying DB Extentions 4×12 WOD 50 Bike Calories for time
READ MORE

Thursday

Pre WOD Shoulder Press * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Rest 3 minutes between sets (use...
READ MORE

Wednesday

Pre WOD Six sets of: Hang Clean + Clean Rest 2 minutes (athlete will execute one clean from the hang position, and then one from the floor) WOD Three rounds for time of: 400 Meter Run 12 Alternating Dumbbell Squat Snatches (50/35 lbs)
READ MORE

Tuesday

Pre WOD Three sets of: Box Squat x 2-3 reps Rest 2 minutes Weighted Pull-Ups x 2-3 reps Rest 2 minutes WOD In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10 Thrusters (95/65 lbs) 10 Pull-Ups
READ MORE

Monday

Pre WOD Five sets of: Shoulder Press x 2-3 reps Rest 2-3 minutes WOD In teams of two, partners will alternate to complete 7 rounds each of: 7 Push Press (115/75 lbs) 7 Toes to Bar
READ MORE

Saturday

Pre WOD RomWOD WOD CindyXXX AMRAP in 20 minutes 10 Pull-Ups 20 Push-Ups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats 20 Pull-Ups 40 Push-Ups 60 Air Squats 25 Pull-Ups 50 Push-Ups 75 Air Squats 30 Pull-Ups 60 Push-Ups 90 Air Squats
READ MORE

Friday

Pre WOD Three sets Walking Lunges x 20 Rest 2 minutes Weighted Chin ups x 5 reps Rest 2 minutes WOD Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs) 10 Strict Handstand Push-Ups
READ MORE